Adarq.org

^^^ quads ftw. quad-nation gets my vert up.



dude this guy just launched.

https://www.facebook.com/complex/videos/10153945121599367/?theater

01/05/2016



Bio: Morning

sleep = 7 hr + 1 hour nap
wakeup = 7 AM 
bw = 157 lb.
morning resting heart rate = 43
soreness = calves slightly
aches = right knee slightly, knees/quads slightly
injuries = some toe nails, left & right 2nd toenail especially, also left third turning red (which will eventually turn black)



Food

2 PM

- 6 x eggs over easy
- brie and crackers
- 1 x banana
- 1 x orange juice



Session: Evening

run:
- 10.69 mi in 1:25:42
- pace: 8:01 min/mi
- FAIL
- wanted to hit sub 8 min/mi every mile.. actually thought I was on pace. I need to better figure out how my virtual pacer works.
- 1st mile was 6:xx, 2nd & 3rd were 7:xx, 4th-10th were 8:xx, 11th (10+) was 7:xx
- left knee was bothering me for pretty much the entire run.. need to be more careful squatting 'heavy' the day prior.
- almost wrecked my ankle/achilles when I went off the sidewalk and planted on a big root.. couldn't see since it was pretty much pitch dark in that section. was scary.



Food

- 2 x milk



Food

- 1 x chicken sandwich with shredded parmesan, on wheat
- 5 x banana
- 1 x greek yogurt
- some steamed veggies



Food

- 1 x milk



got some milk today.. lactose free + double the protein + less carb as normal. something called "fairlife" I think.. actually pretty good. really wanted to just guzzle down the entire jug.

feel tired and wrecked right now. toes are hurting.

run should have been alot better.. i could have pushed harder and got all of those miles under 8:xx. like I said above, need to figure out the pacer on my watch.

pc

for example, Michael Knack:

https://www.endomondo.com/profile/13389154

for example, his stats at the time of this post:

Running
12-minute test: 2.66 mi
One hour: 11 mi
1 km: 2m:42s
1 mile: 4m:24s
3 km: 8m:19s
3 miles: 13m:36s
5 km: 14m:05s
10 km: 32m:29s
Half marathon: 1h:11m:38s
Marathon: 2h:33m:50s

^^ pretty beast.


and you can see all of his workouts here:

https://www.endomondo.com/users/13389154/workouts/latest


that's good stuff.. need more people like that, with different specialties

pc

01/04/2016



Bio: Morning

sleep = 7 hr
wakeup = 7 AM 
bw = 159 lb. (bloated)
morning resting heart rate = 43
soreness = none 
aches = none 
injuries = some toe nails, left & right 2nd toenail especially, also left third turning red (which will eventually turn black)



Session: Morning

10:00 AM - 11:00 AM

upper body calisthenics:
- TONS of stuff.. mostly working on achieving new positions/movements
- progress
- did some cool stuff on parallel bars: going from parallel bar dips to one dip bar, kind of jumping one arm over, then back
- did lots of rotational stuff, lots of pushup/chinup/pullup variations (different grips, widths, alternating grips, etc)
- also did pushup variations with hands down by pelvis, basically planche progression
- L-sit dip/pullup variations
- finished with some supported handstand holds

really good (and fun) session.



Food

- 1 x chocolate soy milk



Food

11:30 AM

- 6 x eggs over easy, 3 pieces of wheat bread (2 for an egg sandwich), with gorgonzola
- 5 x banana



Session: Evening

run:
- 6.66 mi in 45:52
- goal: sub 7 min/mi pace for EVERY MILE, all splits: fail
- avg pace: 6:51 min/mi
- avg speed: 8.7 mph
- strike: mostly midfoot until the last few miles, then I mixed it a bit between midfoot and some 'flat heel->toe' (due to fatigue I think)

- splits:
- 5k: 20:30
- 10k: 42:28
- mile 1: 6:20.7
- mile 2: 6:32.5
- mile 3: 6:54.7
- mile 4: 6:54.6
- mile 5: 7:02.0
- mile 6: 7:13.0
- mile 7 (rest): 4:44.8

lift:

bb deep squat:
- heels elevated
- width: slightly wider than shoulders
- toes: pointed slightly outward
- 45 lb. x 10
- 135 lb. x 5
- 155 lb. x 3
- 175 lb. x 3
- 195 lb. x 2, Failed on 3 ... form fail
-- ^^ dropped it to pins. wanted to hit a triple here and then go back to 175
-- workup sets were easier than last session, should have been able to hit the triple
- 175 lb. x 5

speed bb deep squat:
- heels elevated
- width: narrow
- toes: straight ahead
- 135 lb. x 12
- good set.. probably could have hit 20 "easy" on this set. hit 12 fairly fast

speed bb deep squat:
- heels elevated
- width: very narrow, super close
- toes: straight ahead
- 135 lb. x 10

5-sec paused deep squat:
- 135 lb. @ 2 x 5

rhythmic quarter squats:
- 185 lb. @ 2 x 20
- 

quads and glutes are pumpt.



Food

- 1 x chocolate soy milk



Food

- leftover smoked bbq jerk pork, so tender.. omfg. 
- 2 x spinach & feta samosas
- 1 x greek yogurt
- 4 x banana
- ~3 tbsp x peanut butter with a few m&m's mixed in


as for running, I might try this new approach for a few weeks: set my virtual pacer on my watch to 7:00 min/mi .. make sure I can hit EVERY SPLIT under 7 min.. once I can do that for a few runs, then I move it down to 6:50 min/mi etc.. and just repeat this process... I would do this for 3 out of my 5 runs in a week.. the other two runs would be slightly slower.. dno, makes sense. Kind of like attempting to add 5-10 lb. to the bar for squats every 1-2 weeks.

^^ I should be getting in more speed work right now but i'm too weak mentally atm.


tmw is just running.. i might do my 8 mi run - trying to get under 7:30 instead of 7 ... wednesday will be upper bodyweight with added resistance and barbell lower. Need to switch it up wednesday though, I might actually do some 10x10 squatting.. something nutty.

pc!!

ordered some rings!! 

<a href="http://www.youtube.com/watch?v=Fo3Z-sI5Bfo" target="_blank">http://www.youtube.com/watch?v=Fo3Z-sI5Bfo</a>

stuff to do on rings, progressions, etc.

L-sit pullup progressions, videos etc.